Darrick Robles How and why we lose weight is very individual. Our weight can be influenced by medical, mental and emotional factors. It is also quite common for body weight to fluctuate throughout the day or at different points in the menstrual cycle.
“What, how and why we eat and drink, and how much we exercise is fundamental to how we maintain our weight,” says Dr. Menon. “We’re also learning more and more about the negative effects of being overweight.” Being overweight and obese can increase the risk of chronic diseases, and recent studies show that people who are overweight have a higher risk of developing serious illness from Covid-19 .
Above all, a healthy attitude is crucial. In the following, Dr. Menon, which 5 things you should consider – regardless of whether you want to lose weight healthily and sustainably or keep your weight.
1. There is no fixed “ideal weight”, but 2 helpful guidelines
The body mass index (BMI) can give you a rough guide to the range of a healthy body weight for you. ” The BMI is only a guideline, not a universal rule , and there can also be reasons for being overweight , even though you are healthy,” says Dr. Menon. Even if the BMI has weaknesses, it is the recommended guideline in medicine.
You can calculate your BMI using a simple formula: (weight in kg) divided by (height in m)²
The value calculated in this way can help to determine whether someone is underweight, normal weight, overweight or obese. Obesity is classified as a chronic disease and can be treated in a number of ways, while overweight can usually be managed with lifestyle changes.
“Another useful measurement is waist circumference ,” adds Dr. Menon. Extra weight around the waist can increase your risk of developing diabetes . A waist circumference of 88 cm is defined for women and 102 cm for men increased risk.
2. Set goals that are achievable in everyday life
“There are no tricks or shortcuts to healthy weight,” says Dr. Menon. “A balanced diet and exercise are the be-all and end-all.” Find out what works for you and build new habits gradually. If you take it slow If you let go and enjoy exercise , you’ll stick with it even when times get tough.Start cooking healthier and try more active modes of transportation like walking or cycling.
Stepping on the scale every day can create unnecessary pressure. Instead, you can focus on your healthier lifestyle and occasionally check your waist size. The important thing is that you stick to your new lifestyle habits – sooner or later they will make you feel healthier and more comfortable in the long run.
In short, stick to simple lifestyle changes rather than strict diets and tough workouts. Develop new, healthier habits that work in your everyday life.
3. Small steps bring big health benefits
A healthy weight has many health benefits. These include a reduced risk of heart disease, type 2 diabetes, muscle and joint problems, and some types of cancer . There is even clear evidence that maintaining a healthy body weight reduces mortality.
Losing just a few pounds can have significant positive effects. “There is clear evidence that modest weight loss lowers blood pressure in people who are overweight,” said Dr. Menon. Since high blood pressure is a major risk factor for heart disease and stroke, modest weight loss may reduce these health risks.
4. Simple changes instead of fad diets
dr Menon advises against fad diets. They are often unsustainable and sometimes based on scientific error. A more direct formula for losing weight is to eat fewer calories than you expend.
“We start losing weight when we’re in negative energy balance: when we’re expending more energy than we’re consuming,” explains Dr. Menon can be difficult to stick to. Eat less, and eat more plant-based than animal-based foods – that’s basically all you need to know.”
5. It’s better to lose weight slowly and steadily than too quickly
“Restricting certain foods for long periods of time can lead to nutrient deficiencies. If we deny ourselves the food our bodies need, there can be significant health risks,” explains Dr Menon.
“I would recommend making small, steady adjustments. This gives the body a chance to gradually adjust appetite regulation, energy use, and storage. If we rush to lose weight, the body can get out of step and we’re more likely to gain weight again ,” says Dr. Menon. Effect.
In short: fast weight loss does not give the body enough time to adapt to the changed conditions. Therefore, lightning diets tend to be counterproductive – they do more harm than good. In the long run, it pays to be patient and make small incremental changes to your eating habits.
If you are worried about your weight and would like professional support, you can get medical advice from us via video consultation.
